Minnesota’s bike racing season recently began, and next week the cycling season “officially” kicks off with the Minnesota Ironman Bike Ride. This ride offers distances of 30, 65 and 100 miles, and is often called the “Rite of Spring” for MN cycling.
While you may not live in MN, you may still have a big early-season event in the near future. If so, everything I discuss here applies to you as well.
Here’s your “Week Out” checklist:
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Examine your bike closely. Look at your tires for cracks, splits, bald spots or other damage. If so, replace the tire immediately.
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Look at your chain. If it’s rusty, replace it.
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Does your bike shift smoothly? If not, adjust it or get it in to your local bike shop for adjustment immediately.
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Tighten all bolts, every single one.
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Examine your helmet closely. If it’s more than 5 years old, replace it. If it has any cracks or dents in it, replace it.
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Make sure you have enough spare tubes. Purchase any that you need. Same with CO2 cartridges, patch kit, tire levers and any other misc tools and equipment.
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Look at weather.com for expected weather conditions. Make a mental note of the cycling clothing you’ll need, compare that with what you have and make any purchases ASAP, before your size is sold out.
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Plan your nutrition strategy for the ride. Remember that you’ll need to eat at least 250 calories per hour, mainly from high quality carbohydrate sources, especially sports drink. Stock up on these items early this week.
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Make sure your water bottles and/or hydration systems are ready to go.
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Replace the batteries in your heart rate monitor, your GPS, your power meter and anything else that runs on battery power.
Murphy’s Law states that whatever can go wrong, will go wrong, at the worst possible time. Eliminate as much uncertainly as possible by being prepared. So make sure to address each item noted above. This is enough to get you started, and I’ll get back to you with more ideas later in the week.
Workout Recap:
I did a 4 hour aerobic ride yesterday, most of it being in upper z2/endurance, with a fair amount in z3/tempo and some z4/sub-threshold as well. Thanks to Brad for a nice ride.
What else do you do to prepare for a race/event? Add your comments below, then GET OUT AND RIDE!
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Always good to plan ahead for the ride. Also important to eat a good breakfast that has sustaining energy. Oatmeal with some honey and nuts is a good choice, avoid milk as it can give many people stomach probelms due tot he acidity.
Remember, if it’s going to rain, there are some clothing items that can shed thye light stuff, but in aheavy downpour, let’s face it, you will get wet, no way around it. Most important to stay warm,so have enough clothing to keep your body insolated. Remember the getting wet part is the worst. Once your wet, it’s no so bad.
Great ideas Scott. Thanks for your input. I’ll be writing a blog later this week on the topics you covered….you’ve gotten the week off to a great start!
Bob
Hey Bob, coming from a mountain bike background, I’m wondering if you use different chain lubes depending on the situations? (I know I use very different lubes if it’s going to be dry & dusty, or wet & mucky) I just didn’t know if the same logic applied to road cycling.
Hi Ken,
Absolutely. The choices are either “dry” or “wet” depending on the day. There are a variety of brands available, but these are the 2 choices, and these should be considered. Great point. I’ll include it in an upcoming post. I hope your training is coming along!
Bob
Great Post! interesting and informative
keep tri-ing